Personal fitness trainer
Maria Mikola of Sarnia, a certified personal fitness trainer, has opened her own business called Maria Mikola Fitness and Nutrition. A former gymnast and award-winning bodybuilder, Mikola is offering her services to clients to train in a gym setting or their own homes. She can be reached for an appointment by email.
(Compiled by Observer business editor Brian Bolt. What's New in Business is a weekly feature about happenings in the local business community. If you have news about your business, call Bolt at 344-2112, ext. 258, fax it to his attention at 332-2951, email it to his attention at editorial@observer-sarnia.com or mail it to him at The Observer, 140 S. Front St., Sarnia, ONt. N7T 7M8.)

What's New In Business by Brian Bolt
Personal fitness training offered
People interested in becoming fit and learning more about fitness training and healthy lifestyles can now hire their own personal trainer.
Maria Mikola, a certified personal fitness trainer, has opened a business called Maria Mikola Fitness and Nutrition. Mikola is offering her services to clients to train in a gym setting, or in their own homes. "I have a strong background in the education of fitness and I'm certified in gymnastics and fitness training. I'm excited about sharing my knowledge to inform and guide others to a healthier lifestyle," said Mikola.
She is a former gymnast and an Ontario level bodybuilder. A natural bodybuilder, she has competed and has taken overall titles in the Stratford and South Central Bodybuilding Championships, placing second in the Ontario Bodybuilding Championships this year, and other overall titles in the U.S.
AS a personal fitness trainer, she welcomes clients in all conditions.
"I can help someone who is interested in starting fitness or bodybuilding, or those athletes who are trying to improve their strength and endurance. But I can also help someone who has never worked out before, and just wants to learn their way around a gym and get in better shape," Mikola said.
With Christmas in mind, she has gift certificates available.
Interested persons can contact Mikola for an appointment by email.

Now for the hard part: keeping your resolutions - By Donald Chang
It's natural for people to want to better themselves. It's natural for people to feel the need to better themselves, says a local psychologist.
"There is a natural inclination in all of us to improve ourselves in some way," said Dr. Michael Ray, a psychologist with a practice in the city.
This season is the most common time of year for people to make that promise to better their lives in some way. The New Year's resolution is a tradition steeped in history.
The Babylonians are believed to be the first who made resolutions for the new year, usually by promising to return any borrowed farm equipment.
More common modern resolutions include dieting and quitting smoking.
But whatever your resolution, there are a number of ways to help yourself succeed.
"The most common reason people fail to keep their resolution is because they don't set attainable goals," said Dr. Ray. "Setting realistic goals -- long and short term -- will help you succeed."
Recognizing that change is necessary is a big first step in succeeding in keeping your new year's resolution.
" People change because they are uncomfortable with something in their life. Realizing that and accepting that it is needed will help get you in the right frame of mind," said Dr. Ray.
Dr. Ray added that surrounding yourself with people who would encourage you will also help.
Maria Mikola, a personal trainer, agreed with Dr. Ray's points of success. But when it comes to getting shape, the most important aspect of success isn't how often or how much you work out.
"Nutrition is the most overlooked part of training," she said. "Without proper nutrition it can take much longer to get results you want."
Most people who make a New Year's resolution related to physical fitness will want to weight train for one of three reasons: to lose weight, to gain muscle or to get into better shape.
"Anyone that wants to succeed has to make that time for themselves, they need to make that investment," she explained.
Pacing is also important. People can be gung ho to start but overdo it finding themselves sore for weeks.
"When that happens, it's not fun," she said, "If you followed a fairly sedentary lifestyle before, you'll need to take small steps toward success."
If that means 10-minute workouts with more cardio, then do that until you feel comfortable moving to longer workouts.
Chris Cotter is a good example of discipline and motivation. The 56-year-old is a svelte 175 pounds today after losing about 180 pounds over three years. He didn't do it with diets, powders, lotions or any machines: Cotter lost his weight through sheer will power. "If you aren't motivated to do it, there's no way you can succeed," he said. "People know themselves and their limitations. You can't be eating a whole wheat bagel and thinking I wish this were a bag of potato chips."
Cotter's best advice is to read the labels of what you eat but don't swear by them.
Accept your limitations and set your goals accordingly. Eat your meals in moderation.
"I have a type of metabolism where I gain weight easily," Cotter explained. "So I avoid buffets and order off a menu."
Cotter said there will be several times where it will seem you are not accomplishing anything but it's important not to become discouraged.
"I hit several plateaus where I didn't lose anything for three or four weeks," he said. "But if you keep at it, the pounds will fall away again."
One of the best visual reminders for him was to go out and purchase clothes that would fit him at his goal weight. In 1998, he weighed 357 pounds and wore a 58 pant size. He went out and purchased a size 50 pair of pants, keeping in mind he would fit into them one day.
"Once I fit into those, I went out and bought a smaller size and once I attained that, a smaller size again," Cotter said. It has been a constant battle to keep the weight off too. Most recently, Cotter weighed himself keeping in mind the holidays were approaching. "I took a little extra off so I could enjoy the holidays," he said.
There have been relapses and those are a normal part of the process, Cotter added. "It's OK if you slip a little but rather than give up, tighten up your routine."
Dr. Ray approves of all the steps Cotter used to make him the TOPS (Taking Pounds Off Sensibly) International king this past year.
"You should also acknowledge your successes rather than focusing on your failures," Dr. Ray explained. "If you wanted to lose 10 pounds in a month but only lost six, then be proud you lost six rather than being disappointed in not reaching that goal."
Concrete reminders of your goal can also help you succeed and removing any temptations from your daily life that could send you into a relapse.
"If you resolve to be happier, put up signs around the house that remind you to smile," he said. "If you are trying to quit smoking, stay away from places where there will be smoking."

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